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Massage Ball Exercises for Tight Shoulders

Massage Ball Exercises for Tight Shoulders — video by PhysioFit Health & Sports Injury Clinic Play · 4:38

Video by PhysioFit Health & Sports Injury Clinic on YouTube · Open on YouTube

A physiotherapist shows three simple ways to use a massage ball on the front and back of the shoulder, by hand or against a wall, including one with arm movement. Easy for anyone who sits at a desk.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • wall

Good forHealthy fascia

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Step by step 4

Tap a time to watch that step in the video.

  1. Front of the shoulder: roll the ball with the other hand side to side, up and down and in circles, then switch. 0:56
  2. Back of the shoulder: pin the ball to the wall on a tight spot; take 4 or 5 deep breaths, relaxing as you exhale. 1:31
  3. Variation: move the ball around behind the shoulder; if a spot is too sore, work around it rather than on it. 2:19
  4. Add arm movement: with the ball pinned, lift the arm out to the side or forward, or turn the hand out; then switch. 2:54

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe out as you sink into the pressure against the wall
  • If a spot is too sore, work around it rather than on it
  • One to two minutes per side is enough

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesball on front and back of shoulder, arm lifts

Easier option from the coach: Front-of-shoulder version is by hand, with no wall pressure

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by PhysioFit Health & Sports Injury Clinic; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety